21-18-15-12-9-6-3 of:
Back extension
GHD sit-up
Overhead squat, 135lb
From mainsite
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Modified “Diane”:
15-12-9 rep rounds for time of:
Deadlift
Push-up
WOD: “Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Extra work: Gymnastics WOD:
For QUALITY, perform:
Hold L Seat for 2 minutes
Hold Planche in Tuck Position for 2 minutes
Hold Superman for 2 minutes
(Each of these is a cumulative effort—take breaks as needed, but total time in each position should be 2 minutes)
For time:
Fireman carry from back door of JAFH to soccer field
20 partner clapping push-ups
Two rounds of: leapfrog down length of soccer field; burpee broad jumps back
20 partner clapping push-ups
Piggyback ride from soccer field to back door of JAFH
Each man does one rope climb to finish
Partner WOD: With a partner, complete (in any order):
70 double-unders
60 kettlebell swings, 1.5/1 pood
50 medball cleans
40 broad jumps
30 dips
20 dumbbell squat clean, 30/15 lb
Only one partner can work at a time. The other partner must sit in the bottom of a squat.
Complete as many rounds in 20 minutes as you can of:
400m run
Max rep Pull-ups
Post rounds and number of pull-ups to comments.